Your FirstCENTURY ROAD CLUB ASSOCIATION

Bicycle RaceAdapted from:

“My First Bike Race”Kristen Dieffenbach, Ph.D., CCAASP

West Virginia UniversityLevel 1 USA Cycling Licensed Coach

Before your first Race

If you have never watched a race, don’t. Just enter. - Jacquie Phelen

Why Race?

cardiovascular benefits

low impact sport (well, kind of...)

improve body composition

enhance muscular power

enhance endurance

increase energy

enjoy the outdoors - brrrr.....(racing in March?)

great activity

improve mood

competition

in order of priority (Bosh, I’m here to win!)

The Paperwork

CRCA Membershiphttp://www.crca.net/membership/new-members-getting-started/

USAC Racing Licensehttp://usacycling.org/news/user/story.php?id=6784

marshaling dates chosen

The Hardwarewell-maintained bike

road bike with drop handlebars

the bike fit

helmet - new, well fitted, worn @ all times when at CRCA race events

CRCA jersey and/or kit

CRCA number

shoes

much, much more clothing for cold/wet races

The Boundaries know & follow the USAC Racing rules

http://usacycling.org/news/user/story.php?id=4220

know & follow the CRCA & Central Park rules

http://www.crca.net/racing/club/race-protocol/

ride the Central Park loop (know the course)

train & eat for racing (are you fit to race, not just ride?)

CRCA Coaching program schedule

http://www.crca.net/coaching/coaching-schedule/

More Boundariescan you.....hold your line?

hold a wheel safely?

ride safely in a group?

eat & drink safely in a group?

do this when going FAST?

corner safely at race speeds?

learn Bike Racing Safety tipshttp://www.crca.net/ > Racing Tab > Drop down to Racing Safety

have you considered a Racing skills course?

Your first Night Before....

check your bike

pack your race bag

what do I need?http://www.crca.net/racing/club/race-protocol/

individual checklists are recommended

you will find you have your own necessary things

eat & hydrate well

Your first Pre-Race!wake up on time

eat a good breakfast (if your GI tract allows this)

get to registration with time to warmup & pin your number on the correct side

http://www.crca.net/membership/new-members-getting-started/

Number position listed on Race Schedule page

exact change please

The Pre-Race check

tire pressure

wheels secure & centered

water bottle cages & bottles secure

brakes not rubbing

monitoring devices working

all non-essentials off the bike (pump, bag, etc.)

Key Rules

AVOID THE RECREATION LANE

all USAC race rules

all Central Park rules

listen to all pre-race announcements for possible changes

know WHERE the finish is

Your First Race!go on the whistle

keep your eyes up

clip in fast

hold a straight line

stay with the pack

hydrate

ride smoothly, both hands on the handlebars

if dropped, continue. But, be alert.

Your First Race! (cont.)listen for the bell - Last Lap To Go

prepare for the finishdecide on Tactics, Position, People to watch

hold your line

eyes up

stay alert

continue riding after the finish line

avoid turning around and riding back to the line

What if....?I miss the start

You can start and attempt to catch the pack, or watch, or go home.

I flat?CRCA races are circuit races. You have to repair the flat and chase the pack.

There is no repair pit, no free lap rule, and unless it is a teammate, you cannot accept assistance.

I crash?Stay down initially. Standing up fast can endanger you more if racers are still passing. If you are not hurt, spin your wheels, check your bike, and attempt to chase. If you are hurt, wait until a marshal or help arrives.

I see some inappropriate racing?Protests should be filed with the Race Director during the protest period after results are posted.

Post-raceeat, drink, & cool down

results take timeThere is a 15 minute protest period after results are posted

lodge protests then & only with the Race Director

review your race

But, AVOID doing so in the recreation lane!

use perspective, training diaries can be helpful

Remember.....

it’s supposed to be FUN.

CRCA 2012 Coaching Program © 2012